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» Training Program » Swimming » Intermediate Open Water Swim Training
 Intermediate Open Water Swim Training

Day 029 - SWIMMING PART 2
W.U. 200 easy, 200 medium, 200 fast. 4x100's @ 10 secs rest. MAIN SET 3x500's @ 30 secs rest 10x50's@ 5 secs rest, pace. COOL DOWN 500 easy

Day 030 - WEIGHTS
Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups***REPEAT ABOVE CIRCUIT THREE TIMES***Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. ***REPEAT ABOVE CIRCUIT THREE TIMES***

Day 031 - ENDURANCE
W.U. 500 MAIN SET (LADDER) 800 (30 secs rest), 600 (25 secs rest), 400 (20 secs rest), 200 (15 secs rest), 100 (10 secs rest), 200 (15 secs rest), 300 (20 secs rest), 400 (25 secs rest), 500COOL DOWN

Day 032 - GARBAGE YARDAGE
W.U. 800 , 4x50's kick@ 10 secs rest, 800 pull ,200 swimMAIN SET 500 @ 30 secs rest , 400 @ 20 secs rest, 300 @ 10 secs rest, 200 @ 5 secs rest, 100 fast, COOL DOWN 500 easy

Day 033 - WEIGHTS
Dumbbells: 11 reps each of: alternate bicep curls, dual overhead extensions, tricep extensions, bench press. Next do 2 sets, 50 sit-ups***REPEAT ABOVE CIRCUIT THREE TIMES***Nautilus / Universal machine circuit: 11 reps of each machine @ max weight. Do all machines in a row, minimal rest. ***REPEAT ABOVE CIRCUIT THREE TIMES***

Day 034 - SWIMMING TOUGH
W.U. 200 swim, 200 kick, 200 pull, 10x50's@ 10 secs rest MAIN SET 100 pace, 50 easy, 2x100's pace @ 5 secs rest, 50 easy, 3x100's pace @ 10 secs rest, 50 easy, 4x100's pace @ 15 secs rest, 50 easy, 5x100's pace @ 20 secs rest, 200 easy, 10x50's @ 5 secs rest COOL DOWN 500 easy

Day 035 - SWIMMING
W.U. 300 swim, 6x50's kick @ 5 secs rest, 400 pullMAIN SET 10x100's pace, 10 secs rest, 200 easy, 5x100's pace, 10 secs rest, 200 easy, 4x50's pace @ 5 secs rest COOL DOWN 500 easy

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